What to look for on the food label:

Processed meats such as hams, sausages, frankfurters, and luncheon or deli meats have added sodium. Check the ingredient and Nutrition Facts label to help limit sodium intake.

Fresh chicken, turkey, and pork that have been enhanced with a salt-containing solution also have added sodium. Check the product label for statements such as “self-basting” or “contains up to __% of __.”

Lower fat versions of many processed meats are available. Look on the Nutrition Facts label to choose products with less fat and saturated fat.

Keep it safe to eat:

Separate raw, cooked and ready-to-eat foods.

Do not wash or rinse meat or poultry.

Wash cutting boards, knives, utensils and counter tops in hot soapy water after preparing each food item and before going on to the next one.

Store raw meat, poultry and seafood on the bottom shelf of the refrigerator so juices don’t drip onto other foods.

Cook foods to a safe temperature to kill microorganisms. Use a meat thermometer, which measures the internal temperature of cooked meat and poultry, to make sure that the meat is cooked all the way through.

Plan ahead to defrost foods. Never defrost food on the kitchen counter at room temperature. Thaw food by placing it in the refrigerator, submerging air-tight packaged food in cold tap water (change water every 30 minutes), or defrosting on a plate in the microwave.

MyPlate, MyWins

Now I start my day with fruits and veggies by having a homemade smoothie for breakfast. I use almond milk, banana, berries, and kale or spinach (for iron). You have such great tips!!

Mavis, California

I am a nutritionist and personal trainer. I work for physicians in their offices helping to bring awareness to patients in a preventative healthcare environment. Many of the patients love MyPlate's simple-to-use tools and graphics on eating properly.

Nicole, Texas

I started to add more vegetables to every meal for my family. We also drink more water. We also eat more beans because they are inexpensive and have healthy fiber. Good tips!